Functional training is an excellent approach for both sports and everyday activities. Its effectiveness lies in the fundamental principles of basic human movements that extend to sports. However, individuals are often drawn to advanced, glitzy, and challenging exercises, overlooking the significance of being functional first. Failing to establish a functional foundation can lead to the potential risk of injury.

Function Training

Functional training, also referred to as functional fitness, is a training approach that emphasizes exercises and movements that have practical application in daily life and sports. The philosophy behind this type of training is to promote balanced strength, which is essential for building overall physical strength. Additionally, functional training improves alignment, which is crucial for proper muscular function, range of motion, and mobility.

The primary objective of functional training is to enhance an individual’s ability to perform daily tasks or train appropriately while improving their overall physical fitness.

However, in resistance training programs, overtraining a specific muscle often happens, and those muscles become stronger than the others. This leads to:

• Misalignment because of imbalanced strength.
• Poor mobility because of misalignment.
• And poor flexibility due to opposite muscles creating tension due to improper alignment.

Function training can reverse those mentioned above, promoting balance and more significant strength gains and results.

Functional Movements

The foundation of functional movement exercises is based on movement.

Lower Body

• Squats
• Deadlifts
• Lunges

Upper Body

• Horizontal Pulls – Back Row
• Horizontal Press – Chest Press
• Vertical Pull – Pull-up
• Vertical Press- Shoulder Press

Isometric Holds

• Farmers Walks
• Overhead Walks
• One Arm Walks
• Rack Walks

Rotational Movements

• Side Bends
• Standing, Lunging, or Kneeling Rotation
• Med Ball Toss and Throws

Sample Function Training Program

Monday

• Squats
• Horizontal Pull- Back Rows
• Horizontal Press- Dumbbell Chest Press
• Overhead Dumbbell or Med Ball Walks
• Rotational Exercise

Wednesday

• Deadlifts
• Vertical Pull – Pull-up
• Vertical Press- Shoulder Press
• Farmers Walks
• Rotational Exercise

Friday

• Alternating Lunges – You can include an isometric movement with your lunge or do it separately. For example, Overhead, Rack, or Famers Lunge Walks
• Rotational Exercise
• Choose Horizontal or Vertical Pulls and Presses.

On Tuesday and Thursday, you can focus on cardiovascular conditioning. Performing the horizontal or vertical pull and press together improves functional movement.

Functional does not mean EASY.

There are several functional training and fitness routines out there today. For example, TRX is excellent for all levels of training. On the other hand, kettlebells are incredibly functional but require a high level of learning and practical experience.

The term “functional” emphasizes the practicality and relevance of these movements, not their ease. Many functional exercises, such as squats, deadlifts, and pull-ups, require proper technique, progressive training, and a commitment to mastering the movements. It’s essential to start at a level appropriate for your fitness and skill level, gradually progressing as you become more proficient.

In essence, functional movements are designed to develop functional strength, which means having the strength and ability to perform tasks efficiently and safely. This may involve complex, multi-joint movements that engage various muscle groups, making them effective for improving athletic performance and enhancing daily life.

Functional Social Media Circus Acts

Social media is all about clicks and likes. You will not watch or smash the thumbs up if it is not challenging or entertaining. In this digital sphere, one might also encounter exercises teetering towards recklessness and injury. Or be better suited for the circus world rather than practical training. This is why many influencers use fake weights, theatrics, and camera editing tricks to show off a phony talent for your attention.

In the professional athletic realm, they do similar tricks. They may present engaging, challenging exercises and techniques on their social pages, but it is not what they do. If you follow them outside their alternative online persona, they stick to the basics, meaning what is functional for their sport.

Learning new techniques and methods is good, but you must first be functional in the basics.

The journey to fitness and athletic prowess commences not with a grandiose YouTube or Instagram page. It is the humble acquisition of functional fitness. If you want to sprint faster, understand what is practical to sprint. If you want to get stronger, understand methods and techniques from a functional perspective, not from the social media circus.

Recommended Reading

If you want to know how to get stronger, read INSTANT STRENGTH.

If you want to be aligned, mobile, and flexible, read BALANCED BODY.

If you want practical advice for strength, fitness, and functional training, check out my YouTube channel, BALANCED BODY.